BLK LBL Fitness Club – CrossFit®

Weightlifting

Day 3 – Week 4

Single leg Deadlift

3 Working Sets:

*Same as last week here, but should be able to life 5-10% more. I really want everyone to be significantly improving on these.

8-10 Reps on each leg

Rest 2min.

Metcon

Metcon (AMRAP – Rounds and Reps)

3min. AMRAP:

8 Wall Balls (20/14lbs.)

8 DB Lunges (50/35s)

8 Pull-Ups

Rest 1min. Repeat For 5 Total Sets.
Start where you left off for each round so that it’s easy to count your rounds and reps!

Left+Right = 2 reps on lunges